CrossFit Evergreen – CrossFit

Warm-Up (No Measure)

To be completed at the instruction of the coach
General Prep

2 Sets for Quality

10/8 Calorie Row

10 Hanging Knee Raises

20 Single Unders

10 Air Squats

5 Push-Up to Down Dog

Specific Movement Prep

2 Sets: For Quality

10 Beat Swings

5 Toes-to-Bar (or Knees to Chest)

15 Double Unders or Single-Single-Double or 30 Single Unders

8 Wall Balls @ Working Loads

Gymnastics Skill (No Measure)

Gymnastics Skill Work

Ring Muscle-Ups

Ring Muscle-Up Drill Prep:

3 False Grip Ring Rows

3 Transition Drills (low rings / box assisted / band assisted

2 Negative Ring Muscle-Ups , Toenail Spot Ring Muscle-Ups

Shepherd’s Pie (Time)

“Shepherd’s Pie”

3 Rounds for Time

18/14 Calorie Row

18 Toes to Bar

72 Double Unders

24 Wall Balls

9/7 Ring Muscle-Ups

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Coaching Notes, Strategy, and Goals

Time Domain: 15-20min

Time Cap: 25min

Stimulus: Full-Body Chipper / Gymnastics Capacity Under Volume

RPE: 8.5–9/10

Primary Objective: Manage gymnastics volume, particularly Toes-to-Bar and Ring Muscle-Ups. Pick smart sets here and tackle in a way that allows for the most consistency round to round.

Secondary Objective: Look to hold the row, wall balls, and double unders as close to 1 minute per station as possible.
Workout Strategy:

This is a high-volume gymnastics test mixed with a full body interference style chipper. Pacing matters across all three rounds, especially in how athletes approach transitions between skill elements.

Start each round with a controlled but strong row. The workout is not won on the row and holding back a bit here to manage grip and midline fatigue will be key for the best result in the workout. For the Toes-to-Bar, break early to avoid blow-up. Think quick sets of 9-9 or 6-6-6 to stay ahead of grip and midline fatigue.

Double Unders are your reset—stay relaxed and unbroken if possible. Wall Balls should be completed in 1–2 sets (16-8 or 14-10), but not at the cost of blowing up before the ring muscle-ups. If needed, doing quick sets of 8 here to manage volume before Muscle-Ups is not a bad option.

Ring Muscle-Ups are the crux of the workout. Athletes should know their current capacity. The goal here should be to have a set plan of 5-4/ 4-3, 3-3-3/ 3-2-2, or even quick singles in the later rounds for those that need to manage the fatigue even further.

Travel/Hotel/Limited Equipment (No Measure)

3 Rounds for Time

200m Run

10 Strict Toes to Bar

75 Double Unders

15 Dumbbell Thrusters

10 Pull-Ups

10 Dips

Dumbbells : 25/15lb, 12/7kg

Accessory Work (No Measure)

4 Sets: For Quality

10/10 Half Kneeling Paloff Press with Rotation

:15 Ring Support Hold

15 Banded Face Pulls

Recovery (Checkmark)

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose